DMA Nutrition & Fitness: Recent Episodes
deanmcaloon
A podcast dedicated to giving you the most applicable, science based and useful information to help you on your journey to better health, fitness and body composition.
In this one we talk about how you can improve your relationship with alcohol and all of the many considerations.
Topics:
How Dean is finding not drinking this year.
The benefits of not drinking.
The mental health benefits of not drinking.
Getting trapped in the cycle of using alcohol to relieve stress.
Socialising without alcohol.
Dating without alcohol.
Brian's relationship with alcohol over the years.
Specific strategies to reduce your alcohol consumption.
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I talk through our journey as coaches, and the steps you should take if you want to make a career as a nutrition coach.
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I go through the primary considerations for recovering from injury (and surgery).
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
We discuss the most important aspects of a muscle building phase, and how to do it correctly.
Topics:
Bulking calories.
Rates of weight gain for men and women.
Key metrics to track progress.
When to cut (and when not to cut)
Common mistakes people make.
Body image struggles.
Food choices for weight gain.
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I go through all of the most important aspects of successfully tracking using Myfitnesspal.
Topics:
- Why use myfitnesspal/tracking?
- Pros vs cons.
- Who it’s suitable for vs not.
- Alternatives to MFP.
- Setting your calories and macros correctly.
- Measuring foods correctly.
- Tracking correctly.
- Practicing eyeballing foods.
- Why your metabolism adapts.
Triage Members Hub Exclusive Video - How to Track When Tracking is Hard:
https://vimeo.com/549844818/538a4cd8ec
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I run through our process of preparing someone for the Dublin marathon while also losing over 10% fat.
Topics:
Mapping out the fat loss phase to the performance phase.
General nutrition strategies.
Performance nutrition for endurance athletes.
Training the gut.
Becoming fat adapted.
Episode on supplements for performance: https://open.spotify.com/episode/15hdbgjlIGSxHzgotusfQp?si=2d1842154d66487c
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
We're kicking this year off with some rapid fire tips to help you get moving on your new habits.
- Set outcome goals, then process goals that feed into the outcome.
- Consider potential barriers to achieving your goals and come up with a plan to address them.
- Please don’t try another quick fix or fad diet
- Look to the past for some clues on how you can be successful (things you enjoyed or had some success with before).
- Cook 1 new recipe or use 1 new whole food each week.
- Track progress in some fashion .
- Meal prep will keep you on track with your nutrition.
- Changing 1-2 things per week will result in better long term outcomes than trying to change 7-10 things every week for the next 4 weeks.
- If your goal is body comp/health, avoid all supplements apart from vitamin D, fish oil, protein powder and creatine.
- Bring someone along for the ride (family or friend support).
- Accept that change is not linear, you will have easy weeks and hard weeks throughout the process..
- Engage in some ‘body literacy’ and allow that to guide your training choices.
- Morning routines are a good idea, but they don’t need to take 2 hours and involve 10 things.
- To maintain good habits, you are trying to change your identity.
- Cultivate an environment that supports your habit change.
- Set the bar low and raise it as you go.
- Drink 500mL water within 30mins of waking up.
- Eat more fruit.
- Make your vegetables taste nice.
- Eat protein at every meal.
- Sleep.
- Be careful of your definitions of success and failure.
- If you find yourself ‘off track’ quickly correct course.
Goal setting podcast - https://open.spotify.com/episode/0j8EY8A8WQiO56SHzNkyjk?si=07d2ca7e1ef0466f
3 Fad Diets you should Avoid - https://open.spotify.com/episode/0Nc6BBpDyylQMhVD3EkFU3?si=65f44eeeaa4247ac
Meal prep podcast - https://open.spotify.com/episode/2QU4LQM9GTChAOBXV0uHOp?si=b284efeb14014686
Sleep podcast - https://open.spotify.com/episode/5K7fPkzGUEpxCCEgsYHOyY?si=9acd7abdd38c4c8d
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
We have INBA European figure champion Emma Currivan on the podcast to talk about female fitness, photo shoots and her first successful bodybuilding prep.
Socials
https://www.instagram.com/emma.currivan/
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I are joined by fellow Triage coach Shane Storey. He talks us through his first bodybuilding prep, transitioning from powerlifting, the highs and lows of prep and what it takes to be successful in natural bodybuilding.
Socials
https://www.instagram.com/sstorey94/
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
We discuss how to navigate having physique goals with developing a healthy body image, and the common messages that you will see online around this.
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Paddy joins us for the third instalment of our supplement series, all on nootropics and cognitive enhancers.
Socials
https://www.instagram.com/therealpaddyfarrell/
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
We talk about mini-cuts and fast fat loss phases.
What is a mini-cut?
Why would you want to do one?
How can you use them successfully?
Who should avoid them?
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I discuss some of the main supplements you will come across in sports.
Electrolytes
Creatine
Citrulline
Caffeine
Beetroot shots/nitrates
Sodium bicarbonate
Beta alanine
Carbohydrate supplements
HMB
Ketones
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I go through some evidence based recommendations of supplements that you can consider using for general health and fat loss goals.
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I discuss our strategies for improving productivity.
Topics covered:
Proper goal setting for productivity.
Organisation of your day.
Apps that we use for productivity.
Managing social media for productivity.
Using your time more effectively.
The benefits of mindfulness to productivity and creativity.
Lifestyle habits for productivity.
Scheduling exercise for productivity.
Supplements for focus and productivity.
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I run through a client case study of someone who wants to lose fat without tracking calories and macros.
42 Year old Female
Accountant
8-10k steps per day
Small group training 3 mornings per week
Active social life at the weekends
Wants to go from 75kg to 70kg
Topics:
How to lose fat without using apps like myfitnesspal
Manipulating the diet to create fat loss
Methods we use with clients that aren't tracking
How to overcome a fat loss plateau
How to manage treats
How to manage social occasions, meals out and alcohol
Key mindset changes
The utility of meal plans/meal templates
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I are joined by Triage Method owner Gary McGowan.
Topics covered:
Why do young men gravitate towards men like Jocko Willink, Jordan Peterson, Andrew Tate and Liver king?
Finding meaning.
Being a man in today's society.
Happiness vs meaning.
Knowing yourself.
Organisation and planning to get the most out of your life.
Irish drinking culture and how young people can change their drinking to improve their life.
Socials:
https://www.instagram.com/skinnygaz/
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Triage nutrition course:
https://triagemethod.com/nutrition-certificate/
Brian and I run through how we think about working with clients, and how we get results.
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I are joined by coach and educator Diarmuid Cavanagh.
Topics:
Plant based diets and performance.
Protein quality of plant based diets.
Navigating non-evidence based diet claims.
Does dietary cholesterol increase blood cholesterol?
Diabetes and vegan diets.
Omega 3's on a vegan diet.
Saturated fat and CVD risk.
How Diarmuid structures his diet to eat plant based.
Concerns around soy for men?
Socials
https://www.instagram.com/diarmuidcavanagh/
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I discuss our philosophy on cooking and meal prep.
Topics covered:
How to properly organise meal prep & shopping.
The different ways to meal prep.
Useful cooking appliances and utensils.
Our favourite recipes and recipe ideas.
Getting more healthy food in your diet easily.
Brian's 5 s's.
How to make veggies taste nice.
Getting good nutrition in when you can't cook or travel a lot.
Meal prep guide:
https://drive.google.com/file/d/11sf6kd4TQPIdhF4VsMLSspmvhnf_ToAG/view?usp=sharing
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I are joined by the incredibly knowledgable Luke Hoffman.
In this case study we go through the main considerations for this athlete that wants to gain some size for the rugby season, while also having an injury that needs to be worked around.
24 year old male
Sales job
82kg (wanting to get to 88-90kg)
Experiencing severe shin splints
Questions around intermittent fasting
Weekend/social diet considerations when trying to gain weight
Socials
https://www.instagram.com/lukedavidhoffman/
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching
Brian and I do a Q&A with some questions from followers.
9:30 - How do we know eachother?
13:20 - Next 3 places you want to travel?
21:05 - Favourite music?
29:20 - What's one thing you could not survive without?
38:30 - Favourite movies?
48:20 - Favourite video games?
56:00 - What is the meaning of life?
01:07:00 - What gives you purpose?
01:16:00 - What would you do and where would you be if money was not a factor?
01:22:45 - What is your biggest insecurity?
Brian and I are joined by fellow Triage coach Dr. Nicola Flanagan, who specialises in women's health.
We go through a client case study of a woman with PCOS, and the main considerations around working with this type of client.
Topics:
Defining PCOS.
Key aspects of improving symptoms of PCOS.
Helping women become more comfortable with the weights section.
Nutritional considerations for PCOS.
Fat loss & PCOS.
The office food environment.
PCOS myths.
Potential strategies for a client with PCOS.
Why it can be harder to lose weight with PCOS.
PCOS supplements.
Socials
https://www.instagram.com/nicolaflanagann/
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I are joined by fellow Triage coach and physiotherapist Luke Murray.
Topics covered:
Luke's experience studying, working as a physio and going back to medical school.
His approach to working with clients & patients.
Working on people's beliefs vs manual therapy.
Being an evidence-based physio.
The best and worst thing about being a physio.
What is mobility work?
Are there any performance or injury reduction benefits from activation, foam rolling or stretching?
What is a good warm-up?
Socials
https://www.instagram.com/luke_irish_physio/
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Hardy Bucks episode with Luke:
https://www.youtube.com/watch?v=MhailDYylZg&ab_channel=hardybucks
We discuss sleep, and how it affects your health, body and performance.
Topics covered:
A general definition of sleep and what occurs when we sleep.
Sleep quantity, quality and consistency.
Tracking sleep.
Negative impacts on sleep.
Positive impacts on sleep.
How to develop good sleep hygiene.
Nutrition and exercise's impact on sleep.
Sleep supplements.
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I discuss 10 key habits to help you optimise your health, body composition & sports performance.
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
In part 2 of this case study, Brian and I go though some of the emotional and psychological considerations around a client that has disordered eating.
Topics covered:
Developing psychological flexibility to deal with food and body image related problems
Using our thinking to improve our emotional regulation
Why someone might emotionally eat
The importance of reflective writing around food and body image disturbances
Sources of body image issues
The importance of self-compassion
Books discussed:
https://www.amazon.com/Body-Image-Workbook-Eight-Step-Learning/dp/1572245468
https://www.amazon.com/ACT-Daily-Journal-Acceptance-Commitment/dp/1684037379/ref=sr_1_1?crid=39D1Q85I5SSNP&keywords=act+journal&qid=1656005186&s=books&sprefix=ac+journal%2Cstripbooks-intl-ship%2C130&sr=1-1
https://www.amazon.co.uk/Appetite-Awareness-Workbook-Overeating-Obsession/dp/1572243988/ref=sr_1_1?crid=37RBD7MLDM5A7&keywords=appetite+awareness&qid=1656005317&sprefix=appetite+awareness%2Caps%2C51&sr=8-1
https://www.amazon.co.uk/Overcoming-Binge-Eating-Second-Program/dp/1572305614/ref=sr_1_1?crid=2SZQVGBVYV3F4&keywords=overcoming+binge+eating&qid=1656005331&sprefix=overcoming+binge+eating%2Caps%2C52&sr=8-1
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I discuss how we would help a personal trainer with patterns of disordered eating, food anxieties, emotional eating and a history of yo-yo dieting.
Topics covered:
Starting points with disordered eating clients.
Working on food anxieties and beliefs around food/exercise.
The common precipitating factors around disordered eaitng.
Emotional eating.
How to use mindful eating and your internal regulators.
The difference between disordered eating and an eating disorder.
Where fat loss fits into all of this.
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I run through another client case study.
Topics discussed:
The important considerations for combat athletes
Mapping out the clients weight loss over 14 weeks
Keeping athletes healthy
Calories & macros to support fat loss, muscle/strength & performance.
Hydration considerations
Recovering from training/building muscle & strength
Weight making strategies
Supplements
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Brian and I go through our thoughts on what's important for athletes as it relates to their digestion.
Topics covered:
Digestive issues for strength athletes and those trying to gain weight.
Training the gut for performance.
Common causes of digestive issues for runners, cyclists, triathletes.
Nutrition and supplementation around endurance events.
Potential supplementation.
Socials
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/triagemethod/
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
Another one in this series (and probably not the last). I see many of these in practice with clients, and hopefully by the end of the episode you'll have a greater awareness and be able to avoid these mistakes yourself!
https://www.instagram.com/dean.mcaloon/
Coaching:
https://triagemethod.com/online-coaching/
In this one I go through the many different ways of measuring body composition, fat mass and muscle mass - which ones are worth using, the pros and cons and how you should approach using each one.
Instagram:
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Coaching: https://triagemethod.com/online-coaching/
Brian and I are back and are continuing the digestion series. This time we are talking about some of the main considerations around IBS.
Topics covered:
What is IBS?
IBS vs other GI disorders
Some guidelines around IBS
What we do with IBS clients
Common IBS triggers
What are FODMAPS?
Myths around IBS
Non-dietary aspects of IBS
Supplementation
The Rome Criteria;
https://theromefoundation.org/rome-iv/rome-iv-criteria/
Follow us on Instagram:
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Coaching
https://triagemethod.com/online-coaching/
Many people find it challenging to get enough fruit and veg in their diet, but with these simple and convenient tips, you'll find it a lot easier.
Chat with me on Instagram:
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Coaching:
https://triagemethod.com/online-coaching/
Tracking calories and macros can be an incredibly helpful way of achieving your goals, but it also has some drawbacks. Hopefully by listening to this podcast you'll have a better idea of why you might want to use (or avoid using) Myfitnesspal.
Message me:
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Coaching:
https://triagemethod.com/online-coaching/
As a young guy, you are in a unique position in your life where a muscle building goal can be fully optimised.
This video will give you 7 key tips to think about to create the habits necessary to build some serious muscle.
If you want to go more in depth on any of these topics, follow me and Triage method on instagram:
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Nutrition coaching for muscle building:
https://triagemethod.com/online-coaching/
Meals out can be a real challenge when you are trying to stay on track and manage your calorie intake. But with these guidelines and changes to your mindset, you can not only make the process easier, but the experience of eating out a lot more enjoyable!
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Coaching:
https://triagemethod.com/online-coaching/
Fat loss can be a challenge for many, and a lot of it comes down to making some crucial mistakes in nutritional choices, habits and mindset.
Video mentioned in part 1:
https://www.youtube.com/watch?v=sjI7N0CJckw&t=523s
Follow me on Instagram:
https://www.instagram.com/dean.mcaloon/
Triage Instagram:
https://www.instagram.com/triagemethod/
Online coaching:
https://triagemethod.com/online-coaching/
An episode for those that travel a lot but struggle to stay on track.
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Coaching: https://triagemethod.com/online-coaching/
Brian and I are joined by fellow Triage coach Shane Storey.
Shane recently totalled 700 KG in his last powerlifting meet, and we wanted to talk through the process of achieving this goal, as well as the general principles of getting strong & jacked.
Follow Shane here:
https://www.instagram.com/sstorey94/
Our Socials:
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Coaching
https://triagemethod.com/online-coaching/
Brian and I run through the process of digestion, where it can go wrong and how you can promote good digestive health.
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
https://triagemethod.com/online-coaching/
Brian and I have believed a lot of pretty stupid stuff in the past, so we thought it would be insightful/funny to talk about some of those things for your listening pleasure.
Coaching and Social Media:
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
https://triagemethod.com/online-coaching/
Resources we mentioned in the podcast:
https://www.alineanutrition.com/
https://weightology.net/
https://www.strongerbyscience.com/mass/
https://www.redpenreviews.org/
In this episode of the podcast, Brian and I are joined by Brian O'Loughlin from Movement 101.
Topics covered:
The importance of movement in your daily life.
Taking ownership and responsibility for your health and happiness.
Living with pain.
The M101 TELOS program.
Self-reflection and organisation of your days and weeks.
Altering limiting beliefs to create amazing change.
How Brian dealt with burnout in his life.
Brian's non-negotiable habits in his week.
The beauty of the mundane in every day life.
Brian O'Loughlin's Instagram: https://www.instagram.com/brian_movement101/
Movement 101 Website: https://movement101.com/
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Coaching:
https://triagemethod.com/online-coaching/
There are not many supplements I recommend to most clients (and people in general), however these 3 are pretty solid choices, as they have been shown to be very effective, relatively inexpensive and typically challenging to get from our diets.
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
https://triagemethod.com/online-coaching/
Brian and I run through our exact thought process when working with a GAA athlete.
Topics covered:
How to achieve fat loss and improve performance at the same time.
Managing your nutrition as a primary school teacher.
The importance of protein.
Simple yet effective changes to the diet.
Improving immune system function to prevent colds and flus.
How to manage your nutrition around your training and matches.
Supplementation for GAA athletes.
Late training considerations.
Social Media Handles:
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Online Coaching:
https://triagemethod.com/online-coaching/
Brian's video on sleep:
https://www.instagram.com/tv/CQo2DdgHkR4/
Dean's video on Protein:
https://www.instagram.com/p/CZ9siPcjH1S/
Brian and I chat about salt/sodiums effects on health and performance.
We cover:
Why do we need salt?
The importance of electrolytes.
High blood pressure/Hypertension and salt.
Salt recommendations.
Salt considerations for athletes and specialised jobs.
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Coaching:
https://triagemethod.com/online-coaching/
In this one we talk with Triage boss Paddy, as he goes through some of his coaching insights.
Paddy has been coaching Brian since October, and is working towards getting photo shoot lean, while also managing multiple goals (BJJ, basketball) and life events (holidays, eating out etc).
Our Instagram handles:
https://www.instagram.com/therealpaddyfarrell/
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Interested in coaching?
www.triagemethod.com/nutrition-coaching
In this one I talk about some of the nuances of including flexible foods in a diet to lose fat.
Why it's important to have them, but also some special considerations based on peoples preferences and circumstances.
Rigid vs Flexible Dieting study:
https://pubmed.ncbi.nlm.nih.gov/11883916/
Instagram:
https://www.instagram.com/dean.mcaloon/
Coaching:
www.triagemethod.com/nutrition-coaching
Brian and I bust 10 common nutrition myths.
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Artificial sweeteners are bad
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Carbs are bad because insulin
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Eating fat helps you to burn fat
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Gluten/bread is universally harmful
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Fresh fruit/veg is better than frozen
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Microwaving kills nutrients
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Organic food is best
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Eating little and often stokes your metabolism
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Fruit is bad for you because sugar
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You shouldn’t eat any treats for optimal health
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/triagemethod/
Coaching:
www.triagemethod.com/nutrition-coaching
Got a question the other day from someone, and they asked:
I want to lose fat, I’m in a calorie deficit but I heard that you can’t lose fat and build muscle at the same time.
So I wanted to chat about some of the considerations around this question.
https://www.instagram.com/dean.mcaloon/
www.triagemethod.com/nutrition-coaching
If you’re really struggling with your relationship with food, patterns of disordered eating, binge eating or emotional eating, then you'll find this podcast useful as I run through some of the principles of intuitive eating.
Coaching:
https://www.instagram.com/dean.mcaloon/
www.triagemethod.com/nutrition-coaching
You’ll often see posts and people talk about foods that burn fat.
This could be because they have a special compound that increases metabolism, reduces inflammation or improves your body’s blood glucose control.
So today I want to talk about the notion of fat loss foods.
Socials & Coaching:
https://www.instagram.com/dean.mcaloon/
www.triagemethod.com/nutrition-coaching
Are pre-workouts worth using?
What ingredients work?
What type should you use?
When should you use them?
What are some things to avoid?
I answer all these questions and more in this podcast.
Want to chat with me? Follow me on instagram: https://www.instagram.com/dean.mcaloon/
Interested in coaching? www.triagemethod.com/nutrition-coaching
In this one I run through my thoughts on using fasting and why it might be the key to you finally achieving your fat loss goals.
https://www.instagram.com/dean.mcaloon/
Coaching: www.triagemethod.com/nutrition-coaching
In this episode of the podcast Brian and I go through 3 fad diets you should be avoiding in your pursuit of health and body composition improvements this new year.
https://www.instagram.com/brianohaonghusa/
https://www.instagram.com/dean.mcaloon/
Coaching: www.triagemethod.com/nutrition-coaching/
Brian and I go through our process of setting good goals and the science of habit change.
Topics:
Getting clear on your "why".
Setting realistic outcome based goals.
Developing habits that will move you towards your goals.
Techniques for developing strong habits.
Our thoughts on motivation.
Act, Assess, Adjust framework.
Coaching: www.triagemethod.com/coaching
Dean's Instagram: https://www.instagram.com/dean.mcaloon/
Brian's Instagram: https://www.instagram.com/brianohaonghusa/
If you want some of the sheets we spoke about in the podcast, you can email me here:
dean@triagemethod.com
Brian and I are joined by our good friend Richie.
Topics Covered:
His PhD work in sarcopenia, and the importance of resistance training and protein for building muscle to promote health as we age.
Mediterranean style diets for heart health.
Richie's cooking hacks to make healthy eating easier.
How we can communicate science better to non-scientists.
Christmas weight gain.
The carnivore diet.
The liver king.
Richie's instagram: https://www.instagram.com/be_more_nutrition/
Brian's: https://www.instagram.com/brianohaonghusa/
Dean's: https://www.instagram.com/dean.mcaloon/
Coaching: www.triagemethod.com/nutrition-coaching
In this solo podcast I give you 3 reasons for and against losing fat.
There are many things to consider around fat loss, as some people find major benefits both physically and psychologically from losing weight, whereas others have massive negative impacts on their health and life.
Instagram: https://www.instagram.com/dean.mcaloon/
Coaching: www.triagemethod.com/nutrition-coaching
Brian and I run through some of our favourite and most influential books.
Books discussed:
Mans search for meaning by Viktor Frankl
Effective communication skills by Dalton Kehoe (Great courses audiobook)
The art of thinking clearly by Rolf Dobelli
The daily stoic by Ryan Holiday & Stephen Henselmans
1984 by George Orwell
12 rules for life by Jordan Peterson
Brian's Instagram: https://www.instagram.com/brianohaonghusa/
My Instagram: https://www.instagram.com/dean.mcaloon/
Triage Instagram: https://www.instagram.com/triagemethod/
Coaching: www.triagemethod.com/nutrition-coaching
Brian and I are joined by Rebecca Nolan where we talk all things lifting and nutrition.
Topics:
How Rebecca got started in nutrition and fitness
Reliable sources of nutrition and health information
What to do if you're anxious about lifting weights as a woman
Why women should lift weights
Common mistakes people make with their nutrition
How to eat to support muscle and strength gain
How we felt when we started our nutrition careers
Rebecca's Instagram: https://www.instagram.com/tea.to.triceps/
Dean's: https://www.instagram.com/dean.mcaloon/
Brian's: https://www.instagram.com/brianohaonghusa/
Coaching: www.triagemethod.com/nutrition-coaching
Brian and I discuss 10 issues we see with clients that can be difficult to overcome, and some solutions.
Topics:
1 Food fear and rigid beliefs around food & exercise
2 Weekend diet habits
3 Dieting forever
4 Pushing goals in stressful work or home environments
5 Dealing with high levels of hunger when dieting
6 Moving away from using myfitnesspal and towards intuitive eating
7 Self-acceptance, self-compassion and moving towards a less negative self image/body image.
8 Unrealistic expectations
9 Poor diet quality
10 Maintaining weight loss
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/brianohaonghusa/
Coaching: www.triagemethod.com/nutrition-coaching
Brian and I discuss the complex issue of nutrition for running performance on a vegetarian diet with loss of menstrual function (amenorrhea).
Topics Covered:
Why should you care about the loss of your period?
Not eating enough for your health and performance.
Where we would start with this type of client.
Setting up her calories & macros.
Which micronutrients are an issue on a vegetarian/low calorie diet.
Supplements for health and running performance.
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/brianohaonghusa/
Coaching: www.triagemethod.com/nutrition-coaching
In this one Brian and I run through what we would do with a client that is looking to build muscle, but is struggling to gain weight.
We run through:
Why you stop gaining weight on the same calories
Gaining weight with a physical job
The important components of building muscle
What to eat before, during and after your workouts
Muscle building meal and snack ideas
How to easily increase calories in your diet to promote weight gain
The best supplements to take when building muscle
The importance of sleep
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/brianohaonghusa/
Coaching: www.triagemethod.com/nutrition-coaching
We are joined by Jamie Wright, nutritionist and head coach of Balance, based in Northern Ireland.
Topics:
Binge eating and how it manifests
The current climate of (male) mental health
Disordered eating in fitness & bodybuilding circles
Why Jamie loves Gwyneth Paltrow
Jamie's Instagram: https://www.instagram.com/jamiesdietguide/
Brian's Instagram: https://www.instagram.com/brianohaonghusa/
Dean's Instagram: https://www.instagram.com/dean.mcaloon/
Brian and I run you through our thought process for working with this fat loss client.
We speak about:
The key elements of nutrition for busy working mums
Making cooking convenient
Considerations for improving blood glucose control and cholesterol markers
How to manage the night shift food environment
How to promote good sleep hygiene while working nights
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/brianohaonghusa/
Coaching: www.triagemethod.com
In this podcast we speak to Shannon beer, who is a health coach and educator in the realms of body image and health behaviours.
Topics covered:
Changing how you feel vs how you look.
Positive vs negative body image.
Developing self-acceptance.
How to create flourishing health.
Focusing on more than how attractive you are.
Intentional eating - Tracking calories vs using internal body regulators.
Shannons Instagram: https://www.instagram.com/shannonbeer_/
Brians Instagram: https://www.instagram.com/brianohaonghusa/
My Instagram: https://www.instagram.com/dean.mcaloon/
Coaching: www.triagemethod.com
In this podcast myself and Brian go through the common characteristics of successful clients, and how we get great results with them.
Topics covered:
Unhelpful beliefs we see that make progress harder.
Aspects of your lifestyle and environment that will set you up for success.
How to manage "bad" weeks when clients check in.
The differences between good and bad coaches.
The fitness industry and body transformations.
Long term habit change vs short blasts of commitment.
How we look after clients that are struggling.
The real value of coaching.
The scale of change and how to help people change.
Instagram:
https://www.instagram.com/dean.mcaloon/
https://www.instagram.com/brianohaonghusa/
Coaching: www.triagemethod.com
In this podcast Brian and I talk about the mindset, habits, and nutritional guidelines you can follow to keep you on track with your nutrition and body goals.
My Instagram: https://www.instagram.com/dean.mcaloon/
Brian's Instagram: https://www.instagram.com/brianohaonghusa/
Coaching: https://triagemethod.com/nutrition-coaching/
The health, fitness and diet industry would lead you to believe that massive transformations can happen super quick. In this one I bust one of the biggest myths surrounding transformations, and how you can go about actually achieving one yourself.
Instagram: https://www.instagram.com/dean.mcaloon/
Coaching: www.triagemethod.com
Healthy eating doesn't need to be miserable and difficult. In this video I go through 10 reasons why you're making it hard than it needs to be, and the 10 solutions to each problem.
Instagram: https://www.instagram.com/dean.mcaloon/
Coaching: https://triagemethod.com/nutrition-coaching/
This is a live video that I recorded with Brian ( https://www.instagram.com/brianohaonghusa/ )
We talk about my coaching journey, how we coach to get great results, which of the Triage crew would win in a 100M race, the simpsons, movies, our death row meals, and we answer some questions from Instagram - Veganism vs plant based, and someone who is experiencing digestive issues.
Coaching: https://triagemethod.com/nutrition-coaching/
In this one I go through the most important aspects of setting up a fat loss diet including the types of foods you should be eating, portion control, snacks, food environment, habits and much more.
FREE GUIDE: https://drive.google.com/file/d/1TL-Vm8knVOTt2QIIhOEL-a4QUMK1PKOO/view?usp=sharing
https://www.instagram.com/dean.mcaloon/
Coaching: https://triagemethod.com/nutrition-coaching/
Feel like you never change your habits? Do you want to create positive change in your life, but don't know where to start?
In this video I go through the exact process that will help you set better goals, build habits and create transformations in health & body.
Use this document to help you with the exercise in the video: https://docs.google.com/document/d/1V...
Follow me on instagram: https://www.instagram.com/dean.mcaloon/
Figuring out what portions you should have is challenging, so in this podcast I break down 3 different methods that I use with clients, the pros, cons and why you should use each one at different stages.
https://www.instagram.com/dean.mcaloon/
In this one I go over the calculations I use when giving clients their macro ranges. Instagram: https://www.instagram.com/dean.mcaloon/
The age old question: To cut or bulk? While it's a tricky one to answer, I lay out my thought process for different types of people in this podcast, because there are some guidelines that we can follow to help us decide.
If you need any further help with this, shoot me DM on Instagram @dean.mcaloon
There are many reasons why you might struggle to be consistent with your diet, exercise and health habits. In this podcast I go through one of the biggest problems I see as a coach.
In this one I go through some of the key habit changes you can make to lose fat, without tracking a single calorie.
In this one I go through all the pros and cons of using the scales to track changes in your body composition. Mis-use of the scales usually comes down to a lack of understanding on the difference between weight loss and fat loss, and I run through everything you need to know about how to use the scales properly for accuracy.
In podcast video I go through 3 main issues with clean eating, why it's stopping you from losing fat and having negative impacts on your health.
Instagram: dean.mcaloon
Coaching inquiries: dean@dmanutrition.ie
In this one I go through the most important elements of sports nutrition for mixed sport athletes. I go through how to set up your calories, rest vs training days, macros, general diet set up, pre/intra/post training nutrition and supplementation. If you need any further help or have further questions, message me on Instagram: @dean.mcaloon or email me: dean@dmanutrition.ie
If you work from a computer for most of your day, it can be hard to manage your weight.
There are 2 main factors that drive fat gain in office workers, and in this video I go through how to combat them, and help you lose weight.
Instagram: @dean.mcaloon
Coaching enquiries: https://forms.gle/S6G7MzKHjvsgPSW26
Do fat burners work? What's all the hype about? Can you expect to lose 27 pounds in 8 weeks with hydroxycut?
In this one I give you 10 high protein low calorie meals for breakfast, lunch, dinner and a snack.
They are very easy to make, take minimal time to cook/make and tick all your nutritional boxes.
Instagram: @dean.mcaloon
Coaching enquiries: https://forms.gle/S6G7MzKHjvsgPSW26
How does alcohol affect your ability to lose fat and build muscle?
In this podcast I go through the main negative effects, some interesting research on alcohol and muscle building, as well as some things you can do to enjoy alcohol while still making progress towards your body composition goals.
Meal plans are the most common request I get as a nutritionist & coach.
In this video I explain why you shouldn't want one, and offer a much more effective alternative.
When you start a fat loss phase, it's important to have an idea of what you can do in a time frame of 12 weeks.
In this podcast I run through exactly how much you can expect to lose.
Instagram: @dean.mcaloon
Coaching enquiries: https://forms.gle/S6G7MzKHjvsgPSW26
What's the deal with protein bars? Are they healthy? A waste of money? What's the quality of the protein in them? Why do you fart when you eat them?
All of these questions answered and more!
Most people think healthy eating is expensive.
I believe that you can drastically reduce your weekly grocery bill by making better choices in your shopping, without compromising diet quality.
Here are 10 habits that I follow to maintain a lean physique.
Instagram: @dean.mcaloon
Coaching enquiries: https://forms.gle/S6G7MzKHjvsgPSW26
If you're on the road or travelling a lot, it can challenging to stay on track with your nutrition.
In this one I go through 3 key tips to help you manage your calories and your diet when you're on the go.
Myfitnesspal is a great tool for tracking your nutrition goals, but it's very easy to make mistakes when using it.
This podcast will go through the key aspects of how to use right, so you can get the most out of it.
What is creatine?
What are the benefits?
Are there side effects?
In this one, I go through everything you need to know about creatine, as well as busting some myths around my favourite supplement.
Coaching: https://forms.gle/1s5s4K4zvPAsUbSeA
In this one I go over 3 reasons why you're not losing fat, even though you're trying!
Instagram: https://www.instagram.com/dean.mcaloon/
Coaching: https://forms.gle/1s5s4K4zvPAsUbSeA
In this one I go through 5 key aspects of organising your week for success with healthy eating and training.
It's pretty critical and also where a lot of people mess up. Even a small bit of organisation can go a long way.
Instagram: https://www.instagram.com/dean.mcaloon/
Coaching: https://docs.google.com/forms/d/e/1FAIpQLSc1sOTXSTvNqItcQqIjAKd_uXbj3R42P3MfFp4Td9N3eSvLmA/viewform
In this podcast I go through a step by step process on how you can lose 25 pounds of fat tissue in 90 days.
I talk about how to calculate your calories & macros for rapid fat loss, the types of foods you should be eating, how to manage hunger, how to integrate refeeds and diet breaks, and outline who this is for (and not for).
Below is the calculator that I mentioned:
https://www.omnicalculator.com/health/bmr-harris-benedict-equation
Myself and Ben talk about the key elements of leading a successful lifestyle as a male in today's society, that will help you achieve a strong, healthy, mindset and body.
In this episode I speak with registered Nutritionist Sarah Hawkins, who specialises in helping clients with digestive issues, IBS and creating stronger relationships with food.
In this short, solo episode, I talk about the one major thing that creates success in all of lifes endeavors, but in particular changing your health and body.
In this episode myself and PhD student & nutritionist Richie Kirwan talk about how to make your diet easy to stick to with cooking and some simple food choices. We also talk about his area of research - Nutrition & lifestyle factors for elderly populations.
In this episode I talk with Rebecca Nolan on science, critical thinking, mindfulness, answering difficult questions, the field of nutrition, vegan and carnivore diets and conspiracy theories!
In this solo episode, I talk about the complexities of money and personal finance, and how this has a huge effect on our overall health.
In this episode myself and Shannon talk about body image, some psychological methods of dealing with emotional eating, and the pitfalls of a flexible dieting approach.
In this episode Shane dives into his story, how he went from the corporate world to fitness, and the journey he has been on.We talk about how this has affected his mental health, and the importance of looking after your mental health in today's society.
In this episode myself and Brian talk about nutrition and lifestyle habits for brain health.